Ronnie Coleman Arm Routine Training Biceps Workout

Arm Training – Working Biceps

Ronnie Coleman Routine

Possibility one of the largest and most successful bodybuilders is Ronnie Coleman. The former Mr. O gives us a glimpse of one of his old arm workout programs for building big biceps. To fill out the arm make sure you take a look at the triceps exercises article.

This bicep training routine was helped the former Mr. O get the 22 inch arms he had at the time of this program. I should mention that was in competition.

Coleman does high reps in this biceps routine. He says the reason for this is because of the size of his arms. The high reps he says, boost density and hardness in the biceps. Not sure how accurate that is but how can I saw otherwise when he out weights me by 100lbs.

Mass Building Mistakes…

I bet one is holding you back…

Click link below to see if you are making one of these mistakes in your mass building training program!

at the top hole to wait for a second squeezing the bicep as hard as you can

slowly return to the starting position

Coleman likes to train to failure. He selects a weight that allows 15 reps but if he has more in the tank he’ll squeeze more out.

2. bar cable curls follow

My second exercise is bar cable curls. For Ronnie this movement adds bulk within the entire biceps muscle. He prefers this over a barbell curl.

Completing cable curls is very similar to the previous exercise.

in sure constant tension is maintained throughout the entire set

with every rep squeeze at the top for a second

on occasion finished with forced reps

for variety substitute the rope for the bar

3. Biceps finisher

To end the biceps routine Ronnie does cable crossover curls. These have a dual function of adding bulk and peak.

Doing this exercise is like hitting a double biceps pose with weight. Seems like the perfect exercise for a bodybuilder.

How to do it

start with a cable in each hand

have your arms straight, fully extended, and parallel to the ground

from there hit a double bicep pose

Ronnie’s final thoughts

This biceps training routine can be followed by anyone. There is a slight modification for beginners. As noted above they will decrease the reps and add some weight.

Without letting you ego carry you away, go as heavy as your strength allows for the strict execution of each movement. ‘Strict’ means no cheating of the exercises by calling secondary muscle groups into play. Your goal is to build the best biceps your genetics will allow, so isolate the biceps and don;t let other muscle groups assist in moving the workload.

The most common biceps training mistake is overtraining. Most guys and bodybuilders train this beach muscle too using too many sets and reps. Working the biceps twice a week with 12 sets per session is enough for anybody. You can’t rush progress.

Mass Building Mistakes…

I bet one is holding you back…

Click link below to see if you are making one of these mistakes in your training program

Interesting how super-humans train and us mere mortals don’t. Acutally its not lot of difference but more in the execution perhaps and everything Ronnie touches likes like total concentration and intensity.
I am guilty of cheating too much when I curl .. I know I should pull back on the weight but I just can’t help myself.
Thanks for the post tomorrow when I hit the gym maybe I will try for better form
Raymond